9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

April 23, 2014

April 22, 2014

Warm Up: 2x Hip mobility drill,

20 dirty dogs, 20 donkey kicks each leg

3x 5 wall squat/ 5 goblet squat/ 10 kb swing

 

ATHLETE

1) Back squat: 2×6@75%, 1×4@80%, 1×3@85%

2) Front squat: 3×3@65%, 2×3@70%, 2×2@75%

3) 3rds

2min Plank (if this is easy for you, add weight or hold in ring push up)

1min Max effort Wall Ball Shots

1min Rest

 

BEGINNER

1) Back squat: 2×6, 1×4, 1×3

2) Front squat: 6×2

3) 3rds

2min Plank

1min Max effort Wall Ball Shots

1min Rest

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